youth runner magazine

2013 APRIL/MAY | YOUTH RUNNER 1

DREAMS TURNEDINTO GOALS

NEELYSPENCEGRACEY

PG.16

JUNE/JULY 2013 $3.95

You Have What it Takes?

PHOTO CONTEST

Run 800 MetersFaster

TRAINING TIPS

GET THE LATEST ATYOUTHRUNNER.COM

BEST KID RACES THIS YEAR

CARLLEWISAnd HERSHEY'STrack & Field

SUBSCRIBEONLY $14.95

YOUTH RUNN ING™ | YOUTH TRACK & F I E LD™ | YOUTH XC™

2 YOUTH RUNNER | APRIL/MAY 2013

Project5_Layout 1 2/7/13 11:47 AM Page 1


Project5_Layout 1 2/7/13 11:47 AM Page 1

3 YOUTH RUNNER | JUNE/JULY 2013

FEATURED PHOTOTakes grit, determination and focus to get to the finish line at the Phoenix Invitational.Photo by: Smotherman Images 2013 JUNE/JULY | YOUTH RUNNER 4

2011 JUNE/JULY | YOUTH RUNNER 1SEPT/OCT 2012 3.95

YOUTH RUNNING™ | YOUTH TRACK & F IELD™ | YOUTH XC™NORTHSIDE / SOUTHSIDE

CHALLENGE

ASK A COACH

MIDDLE SCHOOL CHAMP

TOP Steeplechaser Stephanie Perleberg Guest Editor

MEETHAYDEN

SCOTTGET THE LATEST AT

YOUTHRUNNER.COM

2011 JUNE/JULY | YOUTH RUNNER 1

FEB/MARCH 2013 3.95YOUTH RUNNING™ | YOUTH TRACK & F IELD™ | YOUTH XC™

+

Cougar Track Club Makes Junior Olympic History

MEETPHILLIPROCHA

GET THE LATEST AT YOUTHRUNNER.COM

TRAINING TIPS

SUBSCRIBE TOYOUTH RUNNER MAGA ZINE

& GET A FREE SHIRT!

FOR THEYEAR

$19.95 ClUBS ANd ORGANIZATIONS...USE YR FOR YOUR NExT

FUNdRAISING ANd kEEp HAlF THE MONEY!EMAIl [email protected] FOR THE SCOOp

GO TO

YOUTHRUNNER.COM

TO ORdER


Sydney Holden of the LA Jetswas the USATF Youth Athleteof the Year - 2012Photo by: Smotherman Images

CONTENTSJUNE / JULY 2013

FEATURE

TRAINING

CHECK IT OUT

MORE

MEET NEELY SPENCE GRACEY9

25

29

19

21

23

7

15

17

25

30

She's been running since 8th grade

Coach Arbogast gives some solid advice

Drew answers all of your questions

Newest styles from your favorite brands

Junior Carlsbad and INC KiDS ROCK

It's hot on the track, take care of your skin

Neely Spence Gracey

Worthy of hanging on any kid's room wall

Photos from recent events

A talk with this Olympian

Meets to pencil into your calendar for summer

TACTICS OF RUNNING THE 800

YOUTH RUNNING SHOES

LETTER FROM GUEST EDITOR

ASK A COACH

BEST KID'S RACES

SUN SAFETY TIPS

POSTER

TRACK SHOTS

CARL LEWIS

COMING UP

Hey Everyone,

This is Neely. I am a new face on the Pro distance running scene. I'm 22 and train in Rochester Hills, MI with the Hanson's-Brooks Olympic development team. My goal is to be in the 2016 RIO Olympics. I was 13 when I first started training seriously, and when I look back on my youth, all the special moments that stand out are running related.

When I was 15, I started an All-Stars club team with 7 other girls from local high schools. We would train together the month between the high school state XC meet, and Footlocker regionals. We inspired eachother, and to this day we all keep in touch. Running has brought me success, but it is the lasting friendships that have been developed through association with the sport that make me smile the most. The values of discipline, focus, fortitude, integrity, passion, goal setting, commitment, and determination that running has instilled in me will be something that can never be taken away and will benefit be greatly in every aspect of my life. So, as you read this, I challenge you. What aspects of your life have been enhanced through running?

Guest EditorHAPPY RUNNING!

Editors Note: We're happy to have Neely with us in this issue as an example of a girl that started running in middle school, worked hard and became successful in running and in life. If you have training questions for Neely she is answering them on our website at Ask A Coach. She would love to hear from you.

FROM THE GUEST EDITOR

LETTERPublisher/Editor Dan Kesterson

Guest Editor Neely Spence Gracey

Editor at Large Ian Kesterson Contributing WritersJeff Arbogast, Cregg Weinmann-Running Network, Mick Grant, John Molvar, Drew Wasmund

Graphic DesignerAshley Michelle Agee

Art DirectorSean Kesterson

PhotographersSmotherman Images, Klotz Images, George Profit, Photo Run, Dingo Images, Sherri Cortez, Craig Lewis, Donald Gruener

Website-Digital-VideoSean Kesterson

THANKSOnce again to our friends at Blue Goose Productions, The crew at Truckee-you know who you are, Geoff Hollister, Technical Steve, Dr. Seuss, Brooks, Charles Oliver, Anita J. Day

[email protected] SUBSCRIPTION RATESUS One Year: Digital $13.95, Print $19.95

PUBLISHED BYYouth Runner Magazine is a registered trademark of GoSportz Media LLC. Published 5 times a year by GoSportz Media, LLC Copyright 2013 all rights reserved. No part of this publication may be reproduced without permission. Editorial contributions are welcome, submit queries to [email protected]. Gosportz Media LLC and it’s publisher assumes no liability for the content or opinion of it’s writers or advertisers and reserves the right to reject any advertising at it’s own discretion.

Youth Runner recommends that you consult with your coach and your physician on any changes with your training, fitness and health issues.

VOL. 18 ISSUE 3 JUNE/JULY 2013

MAGAZINE ®

Neely Spence Gracey


Sponsored By One of the most unexpected running performances in 2012 featured Meb’s victory and

new PR at the Houston Trials on January 15, 2012, and his fourth place and fastest American finish at the London Games on August 12, 2012. Meb is an elite runner who

always races best under the most difficult conditions. Coached for 18 years by Bob Larson, he finds strength in his ongoing relationships.

Meb forged a new partnership with the Skechers Performance Division as he was trainingfor the 2011 New York City Marathon. He worked with the footwear company’s design

team on the development of Skechers GOrun and leveraged his experience to fine tunethe design of Skechers GOrun 2. When I interviewed Meb in November 2011, he told methat after using Skechers GOrun he no longer had to wear orthotic inserts in his shoes —

something that amazed him.

Skechers asked Meb to answer a few of our training questions below. Check out what hehas to say and make sure you follow the Skechers Performance Division’s advice and give

Skechers GOrun 2 a try at your local running store to see how they work for you! Find adealer near you at: SkechersPerformance.com or roadrunnersports.com.

Meb earned a silver medal at the 2004 Athensgames and won the 2009 New York City Marathon.We caught up with him in early February, while hewas training for the 2013 Boston Marathon.

Q: Meb, you’re a top world-class marathoner,but while the vast majority of the runners inmost marathons take their running seriously,they’re not serious competitors for the podiumor anywhere near it. How should they train?

MEB: The first thing I’d say would be,“What race are you getting ready

for?” That’s what you shouldtrain for. That’s the reasonfor every workout. Now, ifyou’re running a half-marathon in a couple ofweeks, as part of yourpreparation for a full

marathon, say, two monthsfrom now, then your training

for the half is part of your

marathon training. Use it (the half) to experiment:for example going out at a hard pace and seeinghow long you can keep it up. Or see if you can runexactly even splits for the half, or even go for nega-tive splits. Learn what you can or can’t do. The pointis that every workout should have a purpose, evenif it’s just to recover from a hard workout the daybefore. Make a plan for each workout and eachrace. Then execute your plan.

Q: Any other advice?

MEB: Find somebody you can train with on a reg-ular basis – it can be an individual or a group. Hav-ing a training partner or partners makes it easier toget out the door on those days when you’d reallyrather not. And one more thing about the marathon.In the first half of the race, it’s better to be too slowthan too fast. That’s a luxury I don’t have; I have tostay with the leaders to have a chance to win therace. But you can – and should – run your ownrace. The race you’ve planned.

skechersperformance.comFacebook: SkechersPerformance

Twitter: @skechersGO

Engineered to promotea midfoot strike.

Traction control.Responsive feedback.

Proprietary lightweightinjection-molded midsole

Minimal heel lift keeps the foot in a nearly

neutral position.

6.6 ounces (Men’s size 9)

5.2 ounces (Women’s size 7)

Project10_Layout 1 2/13/13 2:23 PM Page 1

10 YOUTH RUNNER | APRIL/MAY 20138 YOUTH RUNNER | FEB/MARCH 2013

Photo by: Klotz Images

2013 APRIL/MAY | YOUTH RUNNER 11FEB/MARCH 2013 | YOUTH RUNNER 9

YR: Our readers would like to know how old were you when you got started with running?

I grew up in a running family. My dad was a pro-fessional marathoner and was actually running the Boston Marathon the day I was born! Running was a part of my everyday life from the very beginning, however, it was during 8th grade that I committed to training, set goals, and began racing competitively.

YR: What was the name of your first youth club or school team?

The Shippensburg Youth Track Club was a fun sum-mer activity I did as a middle-school athlete. This was when I wanted to be a long jumper :)

YR: Can you describe the experience of your first kid run or track meet?

My favorite was a summer cross country series of 6 races. There was a mile and 2mile at each, so I could run one, or the other, or both! It was fun because each race was on a different course in the local area. If you did 4 of the 6 you got a trophy!

YR: Who were your role models growing up?

My dad would definitely be considered my role model in running. I look up to him still and sharing the love of running has brought us very close.

YR: As Neely the kid, what the funnest thing about running?

I loved going to races with my dad and whether I raced or not, we would always get dessert after the event! I also love free t-shirts.

YR: You did pretty well in high school including Nike Outdoor and Foot Locker, what was the most memorable race or the highlight during your HS years?

Footlocker was the reason I started training competi-tively. I wanted to make that team to California. I tried

my Freshman and sophomore years, and just missed qualifying. Then, as a junior, I won the region and placed 8th at the national meet! I was elated to finally meet my goal.

YR: What about set backs or a race that didn't go as planned?

Those first two years that I didn't qualify were devastating. I think that is what made the victory that much sweeter.

YR: How do you recover from those races or get back on the saddle and keep going?

This analogy is perfect, because I actually had a horse growing up! Yes, recovering emotionally from tough races can be very difficult as an athlete. We are striving for goals, and when we fall short, the world seems to crash because we are so focused on one outcome. Learn-ing how to be balanced and keep things in perspective is something that is developed through maturity.

I GREW UP IN A RUNNING FAMILY. MY DAD WAS A PROFESSIONAL MARATHONER AND WAS ACTUALLY RUNNING THE BOSTON MARATHON THE DAY I WAS BORN!

I HAVE DREAMS THAT I TURN INTO GOALS THAT DRIVE

ME EVERYDAY...



YR: What kind of mileage or workouts did you do as a high school freshman vs your senior year?

As a freshman, I had just started running less than a year earlier. I ran only 4-5 days per week with low mileage but good quality. Every run I did each week had a purpose. By my senior year, I was running 6 days a week to get in about 50 miles. I never did doubles. It was just a really steady progression in distance and intensity. This allowed me to develop appropriately and stay injury free!

YR: Any comments or advice from a coach that sticks with you every day?

I was very lucky to have the opportunity to run with an Olympian everyday. My dad taught me breathing techniques, how to count my strides to stay focused, form mechanics, rhythm setting, evening out effort for varying terrain, adjusting for sharp turns.. all these things have stayed with me and I use everyday!

YR: Any race day rituals? Do you still get the jitters after all the racing you've done?

Every year I have raced the pre-race jitters have become more from excitement and less form nerves. One, I am more confident because I have years of success and solid training and consistency to rely on. Two, this goes back to the balancing act of keeping running and racing in per-spective. The excitement I get before a race now is part of what makes running so fun! All the hard work is done by race day, the hours, weeks, months of time is when it is most difficult. The 5-30min race is nothing in comparison!

YR: Do you like XC or Track or Road Runs the best?

They are all different, so I don't feel I can choose just one! It is like comparing running shoes, do I like trainers, flats, or spikes best? They are all a different category.. so it comes down to my mood, the day, and what is right in front of me!

YR: Name five words that describe yourself.

Determined, confident, caring, inspired, invested.

YR: What makes Neely tick? What drives you every day to keep on competing and getting better?

My vision. I have dreams that I turn into goals that drive me every day to be better than I was the day before. I am con-stantly working on weaknesses, thinking ahead about how to best prepare myself for the upcoming workouts and races, and learning from mistakes so I can continue moving forward.

THOSE FIRST TWO YEARS THAT I DIDN'T QUALIFY WERE DEVASTATING.


Ice Cream! I always like to have two flavors at a time :)FOOD:

PS I love you, Beauty and the Beast, and the Twilight seriesMOVIE:

I don't have a favorite book, but I like historical fiction and mysteries!BOOK:

I like country! When I was in the Airport this past Nov I saw Taylor Swift boarding a plane :)MUSIC:

Depends on the articles inside. My NEW favorite magazine will be Youth Runner Maga-

zine...My second time on the cover of a running magazine. (The first was the

Sept 09 issue of Running Times).

MAGAZINE:

I Have a cat named Marvin in PA, so when I am back home I enjoy playing with him. I do

crafts, read, watch past episodes of The Office, ElliptiGO, get in the hot tub at the

gym, attempt to garden, and anything else that keeps me from cleaning which is my

least favorite non-running activity.

WHAT DO YOU LIKE TO DO OFF THE TRACK?

NEELY'S FAVORITES:


...ALWAYS MAKE SURETO "RUN HAPPY!"

YR: Do you remember your mile times as a kid....5th grade-6th-7th-8th-hs?

In 5th, 6th, and 7th grade we didn't have a mile at our track meets. I ran the 100m dash and the 400m and long jumped. Then, in 8th grade I did a summer XC program and ran the mile a few times. I ended the season with a 5:57. Going into my freshman year I actually focused on the mile and ran 5:09 at the Hershey Track and Field National meet.

YR: It seems like we've had a lot of super star role models that have had a hard time living up to good integrity standards...what suggestions would you offer to young athletes that have put too much weight on what they've said, only to find out it may not have been true. Meaning.....how does a young athlete aspire and hope, and still keep a solid focus when the super star falls apart.

Basically, everyone is human. It is hard to think of our role models as normal people, but that is the amazing thing about running. We all start at the beginning. Every step that I went and am still going through, my super stars were at one point doing the very same. See? So the best thing we can do is focus on us. What is my goal? What do I need to do to achieve this? Who can help me? No matter what, we cannot change what others will do, so my advice is to be introspective and see what changes YOU can make to meet your goals in running and life.

YR: If there was one piece of advice you could leave for young runners out there what would that be?

Be patient. We live in a culture of instant gratification. Distance running is an art that is developed slowly over time. We do not become Piccasso's over night, we must embrace being diligent over time. Enjoy the journey; run-ning has so many lessons that help develop us as human beings but if you can't find fun in it, then those lessons can be negative. SO, always make sure to "Run Happy!"

YR: Anything else you'd like to say to the Youth Runner Universe?

Thanks for the great questions! Appreciate having the opportunity to share about my passion :) Feel free to follow my training and updates on FB at Neely Spence Gracey or twitter @neelyspenceG



...ALWAYS MAKE SURETO "RUN HAPPY!"

In her final high school race, Spence became a national champion by winning the two-mile event at the 2008 Nike Outdoor Nationals, finishing the race in 10:20.77. On the cross country circuit, she was the fourth-fastest competitor in the nation at the 2007 Foot Locker Nationals with a time of 17:35, yet her 5K personal record is 17:19, an effort recorded at the New York Road Runners Club Cross Country Championships that is the fourth-fastest time in the history of the historic course at Van Cortlandt Park. Spence was the Northeast Region Foot Locker Cross Country Champion as a junior and a senior. On the track, she successfully defended her state title in the 1,600-meter Class AAA event in May at Shippensburg’s Seth Grove Stadium with a time of 4:44.85. Her fastest mile was run in 4:48, while her quickest two-mile time was 10:20.05. Among her other personal best times were a 22:00 turn in the 6,000-meters and a 10:16 time in the 3,200-meters. She was named the Shippensburg Sentinel Athlete of the Year and finished her high school career with two PIAA Class AAA cross country titles and two state track medals.

8002:13 (APRIL 2010)

1,5004:23 (JUNE 2011)

3,0009:10 (PENN RELAYS CHAMP APRIL 2011)

5,00015:27 (7TH AT USA'S JUNE 2011)

6K XC19:58 (RUNNER-UP AT CLUB XC 2011)

8K25:22 (RICHMOND CHAMP AND CR NOV 2012)

10,00032:16 (ZALOPEK 10K CHAMP DEC 2012)

Above Left: Running the Shamrock Run as a high school sophomore. Below Left: Having some crazy fun times with my


9 YEAR OLDSTOMMY WATERS JR.AND MO GAMMAGEfrom West Coast Speedgive it everythingthey've got!


Bay C

ities

Photo by: Smotherm

an Im

ages

Phoenix

Invita

tional

Photo by: Smotherm

an Im

ages

Long Beach

Photo by: Smotherm

an Im

ages

Hand off at

the C

entra

l Florid

a Glid

ers In

vitatio

nal

Coronado M

iddle Sch

ool Cham

pionships

Photo by: Sherr

i Corte

z

Determ

ined.

Photo by: Smotherm

an

Imag

es

Jets t

ake

the lea

d

Photo by:

Smotherm

an

Imag

es

Sara Bax

ter

wins the 3

000

at Arca

dia

Photo by:

Smotherm

an

Imag

es

So Cal

Action

Photo by:

Smotherm

an

Imag

es

Phoenix

Invita

tional

Photo by: Smotherm

an Im

ages


Girls f

rom Puerto R

ico

show off th

eir tr

ophies

Arcadia

Photo by:

Smotherm

an

Imag

es

Sara Bax

ter

wins the 3

000

at Arca

dia

Photo by:

Smotherm

an

Imag

es

TRACKSHOTSShots from themost recent events aroundthe country...

Phoenix

Invita

tional

Photo by: Smotherm

an Im

ages

UAGTCA IndoorsPhoto by: Craig Lewis

Phoenix

Invita

tional

Photo by:

Smotherm

an

Imag

es


This Review Represents Our Third Annual Look At Minimalist Shoes. Here We Have Examined The Increasingly Growing Category And Feature Five Of The Shoes Best Suited For Young Runners, Some Available In Children's Sizes (Notably New Balance, Some Brooks Shoes, And Some Saucony Shoes), The Rest Just In The Usual Size Runs For Adults. Much Debate Has Swirled Around The Benefit And Risk Associated With The Use Of Minimalist Shoes, But Adaptation To Thinner And Lighter Shoes, And Their Cautious Use Are Good Principles To Adopt. Your Use Will Be Determined By Your Fitness And Preferences, But All Runners Can Benefit From The Use Of A Minimal Shoe For At Least Some Of Their Running.

BROOKS PUREFLOW 2

SIZES: Men 7-13, 14; Women 5-12 WEIGHT: 9.8 oz (Men's 11); 7.9 oz (Women's 8) SHAPE: semi-curved WEBSITE: www.brooksrunning.com

$100The PureFlow sports a few key changes along with a bump in the price. The upper has been completely reworked. The tongue is gone, in favor of a continuous lateral-side opening with a medial flap. Support over the instep is provided by the Navband and no-sew overlays on each side that create a midfoot saddle. With the day glow colors you have built-in, safety features. The low-profile midsole continues with a 4mm drop that can handle some serious mileage. The outer sole is carbon rubber, allowing the foot to support and balance itself in midstance. The PureFlow 2 is low- slung, light, and responsive.

“COMFORTABLE WHILE RUNNING, NEITHER TOO SNUG NOR

[TOO] LOOSE."


CHOOSE YOURPERFECT SHOEWITH THE HELPOF YOUTH RUNNER'SBUYER'S GUIDEBY: CREGG WEINMANNTHE RUNNING NETWORK

If you like the techie stuff we’ve got it for you in the shoe description. Otherwise skip to the TESTERS comments.These are from the runners that actually tried the shoes.

SIZES: Men 7-13, 14, 15, 16; Women 6-12 WEIGHT: 11.7 oz (Men's 11); 9.1 oz (Women's 8) SHAPE: semi-curved WEBSITE: www.mizunousa.com

SIZES: Men 7-13, 14, 15; Women 5-12 WEIGHT: 9.8 oz (Men's 11); 8.4 oz (Women's 8) SHAPE: semi-curved WEBSITE: www.saucony.com

The Wave Rider’s the upper looks new with a closed mesh that seems stiffer, enabling the traditional midfoot overlays to be replaced with fewer (and lighter) welded ones. Overlay at the heel and toe continue to provide the same structure as before. The shape of the midsole has been subtly altered, though our wear testers confirm that it provides the same performance as did the 15. The outer sole is X-10 rubber with the SmoothRide hinged element in the forefoot, encouraging a snappy toe-off. The triple threat of responsive ride, great fit, and high mileage durability earned the Wave Rider 16 our award for Best Shoe in the Neutral category.

The Mirage straddles the categories of minimal drop shoes and supportive shoes with a generous stack height; it’s well cushioned and efficient. The upper returns to an open mesh with welded, no-sew overlays providing just enough support for the foot with hardly a weight gain. The midsole is responsive and well cushioned enough to handle high-mileage training. The TPU medial support in this iteration is effective at curbing overpronation . The combination of responsive cushioning, light weight, and great fit earned the Mirage 3 our Best Performance Shoe Award.

New Balance 890 v3

ASICS GEL-KAYANO 19

SIZES: Men 6.5-13, 14, 15, 16; Women 5-12 WEIGHT: 11.3 oz (Men's 11); 9.4 oz (Women's 8) SHAPE: semi-curved WEBSITE: www.asicsamerica.com

SIZES: Men 7-13, 14, 15; Women 5-11, 12 WEIGHT: 10.4 oz (Men's 11); 8.1 oz (Women's 8) SHAPE: semi-curved WEBSITE: www.newbalance.com

SAUCONY MIRAGE 3

MIZUNO WAVE RIDER 16

$110

$150

$110

$115The Gel-Kayano is now sleeker and lighter weight with an upper that supports and moves with the foot better than ever. The upper trades the previous open mesh for a closed mesh and welded overlays, giving the shoe a more unified feel. The midsole features the same basic profile but is more rounded. The generous Gel pad has been reshaped and the Dynamic DuoMax—a stabilizing medial support—effectively curbs overpronation. The outersole is AHAR in the heel with DuraSponge rubber, ASICS’ proven rubber compound, in the forefoot. With its combination of fit, stability, and stylish performance, the Gel-Kayano 19 earned our award for Best Shoe in the Motion Stabilizing category.

By focusing on aesthetics, performance, and durability, the 890 uses the surprisingly light and well-cushioned midsole foam, RevLite. In the upper, positioning of the no-sew overlays wrap the foot more securely, especially in combination with the ankle collar foam. The midsole continues with single-density RevLite and well-sculpted geometry, particularly in the crashpad. The outersole retains thin, but tough carbon rubber in the heel and a blown rubber forefoot. The net effect is a light, durable, high mileage trainer with a comfortable fit, as expected. The continued fusion of lightness, comfort, and supportive fit earned the 890 v3 our award for Best Renovation.

"FITS WELL, FEELS GREAT ANDIS RELIABLY VERSATILE."

"FIT JUST RIGHT, STABLEAND SECURE."

"USUAL GREAT SAUCONY FIT.SNUG IN THE HEEL AND

MIDFOOT WITH A ROOMY TOEBOX"

"COMFERTABLE, DURABLE,LIGHT AND CUTE!"



COOLESTKID'S RACES:

If you live in Southern California you may have heard of the Junior Carlsbad. It was held on April 6th and it was the 24th year. More than 2,000 kids 12 and under run through the streets for a day fun. They even have a 50 yard Toddler Trot for little brothers and a 25-yard Diaper Dash for age and under. The big dogs run the Carlsbad 5000 which is one of the most famous and fastest short road runs in the world.

All photos by: Photo Run

JUNIOR CARLSBAD

2013 JUNE/JULY | YOUTH RUNNER 22All photos by: Photo Run

ROCKING KIDS

THIS YEAR!!!Thousands of kids have already participated this year in the ING KiDS ROCK runs around the country including New Orleans, D.C., Phoenix, Dallas, and Nashville. The way it works is that kids train for 8-weeks and run the final mile of their 26.2 training on the run day. Everyone gets cool orange shirts and the achievement of reaching their goals.

FOR MORE DETAILS AND TO REGISTERgo to http://ingkidsrock.competitor.com/ All photos courtesy of Competitor

SAN DIEGO, CA. JUNE 1ST

PHILADELPHIA, PA. SEPT 12TH

MONTREAL, CANADA SEPT. 21ST

LOS ANGELES, CA. OCT. 26TH

SAVANNAH, GA. NOV. 10TH

SAN ANTONIO, TX NOV. 16TH

NEXT UP:

BE SUN SAFE

THIS SUMMER

AND OUTRUN

THE SUN!

As a runner and a track & field athlete, you spend countless hours in the sun. Be sun smart!For more information about skin cancer and sun safety, visit www.outrunthesun.org.

IT’S gOINg TO BE HOT OUT THERE

ON THE TRAcK THIS SUMMER AND

gETTINg TOO MUcH SUN TAKES

THE FUN OUT OF THE cOMPETITION.

WE TEAMED UP WITH OUTRUN THE

SUN TO BRINg yOU OUR TOP TEN

SUN SAFETy TIPS.

1 6


Protect your scalp by wearing a hat. Your hair doesn’t protect your scalp and incidence of melanoma of the head and neck is increasing.

Wear sunglasses that protect against UVA and UVB rays and the risk for ocular melanoma.

7 Stay out of direct sun when the rays are the strongest: between 10 am and 4pm.

8 Don’t use tanning beds: their ultraviolet rays can increase a person’s risk for melanoma by 75%.

9 Wear protective clothing with a built-in UPF factor in the fabric.

10 Remember that a white cotton T-shirt has a UPF factor of only 5 to 7. Wear clothing that is tightly woven and darker in color so less UV radiation reaches your skin.

5 Check the expiration date of your sunscreen. If it is expired, its active ingredients are not active!

4 Remember to reapply your sunscreen every two hours (more if you are swimming or sweating.)

3 Wear a sunscreen that protects your skin from both UVA and UVB rays.

2 Wear sunscreen with a sun protective factor (SPF) of 30 or higher.

SUNSAFETYTIpS

SUNSAFETYTIpS

IT’S gOINg TO BE HOT OUT THERE

ON THE TRAcK THIS SUMMER AND

gETTINg TOO MUcH SUN TAKES

THE FUN OUT OF THE cOMPETITION.

WE TEAMED UP WITH OUTRUN THE

SUN TO BRINg yOU OUR TOP TEN

SUN SAFETy TIPS.


RACING THE 800 METER

BYCOACHJEFFARBOGASTThis is an excerpt from a long article called “Racing and Pacing the 800 Meter” You can read the entire article at Youthrunner.com

A great finishing turnover is the best weapon in the arsenal for “Racing the 800” tactics so again, training work on turnover and sprint form will be a great defense for surging and kicking races. The event should be thought of as a ‘sprint’. Not too many tactical opportunities occur in a ‘sprint’ (think of the 400m), so the faster an athlete decides to run, the less the chances are that positional disadvantage on the track or your competitor’s actions will have any bearing on the outcome.

Avoid passing wide on turns if at all possible, but if necessary, get around and clear (full stride ahead) as quickly as possible.

Pass with authority. The event is too quick for gamesmanship. If someone is in the way, go around at the earliest opportunity that does not put you at a disadvantage by forcing you off pacing.

Starting in Lane 1 allows the competitive field to ‘collapse’ into your lane if you do not get out with authority.

Understand the rules for protecting your position in the field at the start and during the race. Avoid fouling at all costs, but use high arms for balance and protection at the start and do not be afraid to ‘mark’ or check competitors who cut in prematurely with a light touch to the back or side.

Run your race. 400m or 200m athletes do not worry about what is happening to competitors in other lanes. Your race is the same, just without lanes. Any race effort that depends upon the actions of a competitor puts you in a position of ‘reacting’ instead of ‘acting’. You alone are accountable for your race.

TACTICAL SITUATIONS REGARDING COMPETITORS ALSO INCLUDE:



+ TIMING FOR EVENTS

LAP COUNTINGFOR P.E. TEACHERS

3 MINUTE SETUP

NO CORDS, WIRES, OR MATS

800 METER RECORDSFROM COMPETITIONS AT THEUSATF JUNIOR OLYMPICS

8 AND UNDER: Elijah Porras 02:35.2 June 2012 Lucea Wright 02:38.2 July 2012

9-10 YEAR OLDS William Moore 02:19.0 May 1989 Kennedy Simon 02:21.0 July 2010

11-12 YEAR OLDS Reginald Warren 02:07.2 July 2001 Raevyn Rogers 02:13.1 July 2008

13-14 YEAR OLDS Cody Harper 01:56.3 July 2001 Raevyn Rogers 02:13.1 July 2008

15-16 YEAR OLDS Howard Shepard II 01:50.5 July 2007 Phillis Francis 02:04.8 July 2008

17-18 YEAR OLDS Nick Davenport 01:49.4 July 2000 Sarah Bowman 02:05.2 July 2005

Photos by: Smotherman Images

= BOYS = GIRLS


YR: Carl, it's always good to see you at the North American Final greeting the athletes at the finish line and leading the opening ceremonies parade. What's been the most satisfying part of the weekend for you and what keeps you coming back? Carl: Well, the obvious answer is the kids. As you may know, HERSHEY’S Track & Field Games is the largest youth sports program of its kind in the United States, Puerto Rico and Canada. Events take place in all 50 states, the District of Columbia, Puerto Rico and most provinces in North America. Hundreds of athletes make it to the grand finale — the North American Final in Hershey, Pennsylvania. I love being part of an event that not only broadens their life through sports, but gives them an opportunity to travel away from home ― sometimes the first opportunity they have ― and meet new friends. I went to the same type of event when I was young, so it is fun to understand how they are experiencing the meet.

YR: Any great “Finals” races that really stand out in your mind? Carl: I love the emotion at the finish line of Hershey’s Track & Field Games more than the race. Someone is always crying, either from joy or maybe sometimes, sadness. Of course it is great to see the close race, the one where someone comes from behind to win.

YR: You've been a great role model and kids look up to you. It's obvious you care about the kids when you put your arm around a runner that just fell and help them off the track. Lately there have been a few superstar role models that haven't quite lived up to their positive image. What do you say to the impressionable kid whose world falls apart because they wanted to be like one of those role models?Carl: I think they can correlate this to their life in school. You will have people you think are your best friend, and then they disappoint you. In other words, Track & Field is just teaching you to seek out others that reflect your values.

YR: Of your entire career, what was the single most memorable highlight?Carl: It would be tough to pinpoint “one” event when I have so many, but I suppose that winning the first gold medal stands out, as well as winning the last gold medal.

YR: What was your worst track experience, and how did you get back on the horse and go again?Carl: ’88 Olympics …100 final. My Father had cancer and passed away. At his funeral, I promised him that I would win the gold in the 100 for him. At the race in Korea, I came in 2nd place. I had to wake up the next morning and compete in the long jump. The winner was eventually disqualified due to a positive drug test, and I was later given the gold medal. I am proud of my actions after that race. I was aching inside at my 2nd place position, but I wanted to make my dad proud of the way I handled not winning

YR: During all of those years of competition, what was it that drove you every morning when you woke up?Carl: I wanted to be my best. Every day was another opportunity for me to challenge myself to be better. I always tell kids, “compete for distance or time, never for place.” This is also the philosophy behind HERSHEY’S Track & Field Games. It’s not about overcoming and beating someone else, it’s about overcoming and beating yourself, and having fun along the way. The Program wants you to get active and have fun through running, jumping and throwing. All you need is a pair of shoes.

YR: What was your best youth track meet experience?Carl: I participated in the “Jesse Owens” games, very similar to HERSHEY’S Track & Field Games. I don’t remember any of my times, or distances, but I had the best time with the other kids! HERSHEY'S Track & Field meets also provide an outstanding opportunity for kids to make new friends and in addition, become committed to a physical fitness program.

YR: How about your best high school meet?Carl: That would be the state meet, my senior year. It was the first state title in any sport that my high school had ever received!

YR: If you had to pick five words that describe you, what would they be?Carl: Motivated, spiritual, organized, funny, and energetic.

YR: What advice did you get from your parents or a coach when you were young that you still use every day?Carl: Never give up.

YR: If you can impart one solid message to young athletes that they would remember and keep with them for life ... what would that be?Carl: Challenge yourself to be the best you can be.

A TAlk WITH:OlYMpIANCARl lEWIS

Opening Ceremonies at Hershey's North American Finals


YR: WHAT ABOUT CARL THE KID? WHAT WERE YOUR FAVORITES DURING YOUR EARLY TEENS?

FOOD? VEGETABLES – STILL MY FAVORITE TO THIS DAY.SCHOOL SUBJECT? HISTORYBOOK? OK, MY BIG SECRET … I AM A NERD! I LOVED READING THE DICTIONARY AND ENCYCLOPEDIAS.BEST MOVIE? SUPERMANSPORTS, BESIDES TRACK AND FIELD? FOOTBALL...I AM A FAN OF THE PHILADELPHIA EAGLES.WHO WERE YOUR ROLE MODELS? MY PARENTS AND JESSE OWENS WERE MY ROLE MODELS.WHAT MUSIC DID YOU LISTEN TO? I LIKED ALL TYPES OF MUSIC.

Relay action at the North American Finals.

Carl cheers athletes through the finish line.


If you have Questions for the Coach, log onto

www.youthrunner.comto get them answered!

MORE SPEED

ZZZZZZZ'STRACK SHOE TYPE

FOOD FOR FUEL

STAYING CALM

At youthrunner.com, ask questions, get tips and improve yourself.

ASK A COACH

Coach Drew Wasmundfeaturing

What kind of spikes should I buy for track?

It is important to remember that no shoe will make you run fast, but with that said, there are different kinds of spikes for different events (sprint, jump, long distance). The best thing you can do is to go to a running specialty shop and talk to one of the workers. They will find a spike that fits your discipline.

I’m a freshman this year, I stay up late to study for school almost every night and wondering how important is sleep to a track athlete?

Sleeping is huge. If you are not getting enough hours - OR the right kind of hours your training will be affected. Most people say one should get eight hours of sleep at least. Again, consistency is the key here. Your body loves being consistent. Schedule yourself to run at the same time everyday, eat at the same time, and sleep at the same time. Make it a goal to be in bed at a good time every night and don't stress out when you are not sleeping well. The last thing you want to do is be sitting in bed trying to force yourself to fall asleep. Remember, all of the "little things" count, but have confidence that when you step on the line you are going to run hard no matter what negativities have occurred.

How can I get fast without running a lot?

You can't. There are no short cuts in running. This does not mean you need to run a 100 miles a week, it means that you must be willing to train smart and listen to your coach. There is no easy way to get good at running. It's a simple sport but you must be willing to train consistently by putting one front in front of the other.

I get really angry when people pass me in the middle of the race, how can I stay calm?

Running has always been a sport that is about self-competition. What I mean by this is that endurance sports are internal battles. If you get beat by four minutes in a race, but you ran faster than you ever have before - it was a great day! You need to remember, especially in distance races, that normally the race is long. You need to have your own strategy coming into the race and stay within yourself. Most young kids start off sprinting - even in distance races. Run hard but run smart. If you start off by sprinting in a distance race you are setting yourself up for disaster. The idea is to run even splits, so remember when someone goes flying by you in the middle of a race chances are if you run smart you'll see them later on!

What should I eat before my cross-country race?

Your body loves consistency. You should eat what your normally eat. Now if what your normally eat is an entire pizza, or hot dogs, than you should probably ignore this. The point is if you have never had sushi you probably don't want to go out and try it for the first time before your race. Keep things simple and see what works. I suggest writing down what you eat everyday and see what affects your training runs - workouts - and races. Everyone is different but the general idea is to always eat healthy. Running is a lifestyle meaning it's a yearlong sport.


FOR THE DETAILS AND REGISTRATION LINKS, GO TO YOUTHRUNNER.COM

AAU• JULY 5-7 - PRIMARY NATIONALS, ORLANDO, FL• JULY 8-14 - CLUB CHAMPIONSHIP, ORLANDO, FL• JULY 29-AUGUST 3 - JUNIOR OLYMPIC GAMES, YPSILANTI, MI

YOUTH-USATF

HERSHEY'S

• JUNE 25-26 - WORLD YOUTH T&F TRIALS, EDWARDSVILLE, IL• JUNE 25-30 - USA YOUTH OUTDOOR T&F CHAMPIONSHIPS EDWARDSVILLE, IL• JULY 22-28 - NATIONAL JUNIOR OLYMPIC T&F CHAMPIONSHIPS, GREENSBORO, NC

• AUG 3 - HERSHEY’S NORTH AMERICAN FINALS, HERSHEY, PA

INVITATIONALS• JUNE 2 - NJ STRIDER INVITATIONAL, MAHWAH, NJ• JUNE 7-9 - 38TH ANNUAL NORTHWEST CLASSIC, MIAMI, FL• JUNE 7-8 - MIDWEST T&F YOUTH CHAMPIONSHIP, FISHERS, IN• JUNE 7-8 - PORTLAND TRACK FESTIVAL, PORTLAND, OR• JUNE 8 - CASCADE STRIDERS INVITATIONAL, BELLEVUE, WA • JUNE 8 - COLORADO SPRINGS STRIDERS INVITE, C-SPRINGS, CO• JUNE 8 - DAVID OLIVER YOUTH TRACK CLASSIC, WASHINGTON, D.C.• JUNE 8 - MASS. MIDDLE SCHOOL INVITATIONAL, FITCHBURG, MA• JUNE 8 - PEAK PERFORMANCE INVITATIONAL, OMAHA, NE• JUNE 9 - NORTHWEST CLASSIC, TROTWOOD, OH• JUNE 9 - UAGTCA RELAY CHAMPIONSHIP, PHILADELPHIA, PA• JUNE 14-16 - NEW BALANCE OUTDOOR NATIONALS, GREENSBORO, NC• JUNE 14-15 - EL PASO WINGS INVITATIONAL, EL PASO, TX• JUNE 14-15 - ROCHELLE AREA TC INVITATIONA, ROCHELLE, IL• JUNE 15 - JEUNESS INVITATIONAL, BROOKLYN, NY• JUNE 30 - NORTHEAST YOUTH INVITATIONAL, MANHATTAN, NY• JULY 13-14 - TRACK CITY CLASSIC, EUGENE, OREGON• JUNE 19-21 - RUSSELL E. BLUNT EAST COACH INV, DURHAM NC• JUNE 19-21 - UAGTCA YOUTH INVITATIONAL, CHESTER, PA

HERE'S JUST A FEW OF THE CHAMPIONSHIP MEETS YOU'LL WANT TO ADD TO YOUR CALENDAR:

youth runner magazine

Documents

youth runner junejuly

junejuly youth runner

youth running shoesletter

usatf youth athleteof

guest editorhappy running

latest atyouthrunner

guest editorask

kids rockits